Periodized Cardio: Quality vs. Quantity

When it comes to weight lifting, most of us use some type of periodized strength-training program. We change our training program at regular intervals to keep our bodies guessing--and working harder. But what about cardio exercise? Do you squeeze it in when you can and don't give it much thought?

If cardio is part of your weekly exercise regimen, you're more likely to see results if you plan--or periodize--your cardiovascular training program. Otherwise, you'll hit a plateau--just like you would if you lifted the same weights for the same exercises week after week. Your body adapts to the physical demands and learns to do the exercise more efficiently.

Figure competitor and fitness model Olesya Novik created The Fat Inferno Cardio Program--three weekly cardio sessions that emphasize quality over the quantity. The sessions are broken up into an interval training (IT) session, a fast paced (FP) session, and a continuous low intensity (CLI) session. Here's a sample of her program:

Monday: Interval Training
Perform 8 to 10 fast 45-second intervals with 1-minute recovery periods in between.

Novik suggests performing IT cardio workouts on an exercise bike, stepper, elliptical machine, or treadmill. "You can even go walking or jogging outside and interlace bursts of full out sprints every so often during the session," Novik explains. She also highly recommends the total time spent on IT be no longer than 15-18 minutes.

Wednesday: Fast Paced
Perform 20 minutes of continuous activity at 75-80 percent of your heart rate max.

If you're an extremely fit, or an endurance athlete, you would perform your fast paced cardio workouts at a continuous 75-80 percent of your heart rate max, otherwise aim for a target range of 65-75 percent of your heart rate max. Beginners should start at 60-65 percent as a target range.

Your fast paced cardio may be done in a single session or broken up into a few sessions through the day. You could, for example, perform 5-7 repetitions of 5 minutes at your target heart rate with 1 minute of rest between sets.

Friday: Continuous Low Intensity
Perform 50 minutes of continuous cardio at 60-70 percent of your heart rate max.

CLI cardio is performed at a low intensity for 45 to 75 minutes. Novik suggests maintaining a target heart rate of 55-65 percent for maximum efficacy. "We're after total fat annihilation with this type of cardio, not so much its cardiovascular benefits," Novik notes.

"While performing medium to higher intensity cardio will result in fantastic fat loss, you may experience simultaneous muscle loss," Noik warns. "To minimize any possibility of burning your lean body mass, be sure to keep your protein consumption high and your diet dialed in correctly."

Novik also suggests adding a 4-5 minute warm up and cool down to each cardio workout.

Why does this matter to you? Periodizing your cardiovascular exercise will ward off weight-loss plateaus and maximize fat loss. But when it comes to fat loss, focus on the quality of your training rather than the quantity. And remember, more isn't t always better. Don't go beyond what your body can handle.